What Weightlifting Has Taught Me (Part 1 – Patience)

Hey Strength Tribe! Once again we are lucky to have a guest blog, from our weightlifting coach Jen Javier!
What Weightlifting Has Taught Me (Part 1 – Patience)
 
As many of you know, weightlifting is and has been a big part of my life for a significant amount of time. Hell… I even have a barbell tattooed on my forearm, if that’s not commitment then I don’t know what is! Weightlifting has kept me grounded and sane when life fluxes and changes. One thing remains the same: the barbell continues to be there and it continues to challenge me. Weightlifting has taught me countless lessons that have spilled over into my life outside the gym and I can honestly say it has shaped me into the person I am today. It has helped me to be a better, kinder, more resilient person and to learn how to take on challenges with patience and grace.
This is the first installment in a four-part series where I will discuss the lessons I have learned through the barbell. I hope weightlifting can help you as it has helped me.
Lesson 1: PATIENCE
Patience with the bar, patience with yourself, patience with the process. This has become my mantra over the past few years and I can attribute this zen-like quote to weightlifting. (Go ahead, you can use it too… just make sure to credit me when you post that inspirational Instagram pic!)
 
Patience with the bar – Success in weightlifting can be attributed to good positions and moving well through good position. This takes HELLA patience. I get it. The bar feels heavy off the ground. But guess what? It’s heavy weight! IT’S GOING TO FEEL HEAVY. Do you want to lift heavy? Then get used to things feeling heavy and hard sometimes. The goal is to be patient with the bar EVEN when it feels heavy so you can set yourself up into good positions and gain the most transference of power from your legs into the bar. This means avoiding the “grip and rip” and slowing down your first pull off the floor (not necessarily a “slow” pull but slow-ER so you can accelerate into your second pull). If you are not patient with the bar off the floor then you will rush your way through the rest of your lift, missing all of your positions along the way, and it will all snowball into a big, bad disaster. Be patient with the bar in order to set yourself up for a good lift.
Patience with yourself – Yes, we all want to snatch a million kilos (2.2 million pounds if you want the conversion) and we all want to do it tomorrow but that just ain’t gonna happen. Weightlifting takes years and years and years to master and you can’t get everything right all in one day. I have been weightlifting for 9 years and I STILL feel like a baby in the sport, for Pete’s sake! There is still so much for me to learn, so much I can improve on and all I can do is take it one day at a time. Sometimes it’s just one LIFT at a time. There are some days that feel wonderful and amazing and things are just clicking and then there are other days where everything feels awful and my body doesn’t know what’s happening. It’s like my body just FORGOT how to lift. (“Oh, you wanted to snatch today? LOL J/K, Jen, I totally forgot how to move. I’m just gonna turn your legs into spaghetti noodles.”) But you have to work through those tough days with patience and grace and a sense of humor. (It’s also okay to cry, I have most DEFINITELY cried during a training session a time or two… or ten.) Consider that I haven’t PR’d my clean & jerk in over 2 years and my snatch in almost 3! This can be frustrating but being patient with myself also means seeing how far I have come and celebrating the things I have improved on and what HAS improved is that I can lift higher percentages (80-90%) more consistently, which is way more favorable in weightlifting anyway! Moral of the story is: Do your best, that’s all you can do… and be patient with yourself along the way.
Patience with the process – There are two major components in the improvement of weightlifting, building strength and improving technique. Not one is better than the other and not one can exist without the other. Being successful in weightlifting means paying attention to both; this can be increasingly frustrating. You may go through periods where you may improve in strength but your technique may suffer and vice versa. Learning to see the big picture is SO important and approaching each training session as a step in your plan of action to get you to your ultimate goal is the key to improving. Trust the programming and trust your coach. Remember, there is no magic programming. To a degree, ANY programming is good programming. What makes the difference is the amount of focus and intention and diligence you put into your training. Elite level weightlifters sometimes spend MONTHS at a time not pulling anything off the floor – just block work and pulling from position, NO FULL LIFTS. I mean, talk about patience with the process! But they trust that working the basics and focusing on specific areas of weakness will lead to success once they finally do get to the full lift. Keep your nose to the grindstone but also keep the big picture in mind.
I hope this gives you a little insight into why I believe weightlifting can be so beneficial for people, not just physically but mentally as well.
Until next time, Happy Lifting!
Coach Jen

What’s in your gym bag?

What’s in my gym bag might not be what is in yours…but hopefully this might help those that are putting together their gym kit.  If a workout is gonna go bad, I don’t want to use my lack of preparation as my excuse… maybe just my lack of fitness haha!

Well here we go, in no particular order this is what is currently in my gym bag.

Jump Rope- I actually have two in my gym bag. That’s how neurotic I am about having the exact sized rope! If one breaks, I have the other one for back up. Having my own rope is crucial if I’m going to be doing a workout with double unders.

Athletic Tape-  I use tape all the time! If I’m doing muscle ups, I like taping my wrists. I also tape my thumbs on days we are doing lots of cleans, deadlifts or snatches… hello hook grip! Also if I have a cut on my finger, tape stays on way better than band aids when I get sweaty.

Gymnastics Grips-  Some days your hands just feel beat up, and gymnastics grips save the day! On high volume bar work, I will always use my gymnastics grips. Tearing up your hands is painful, and only sets your training back while you wait for your hands to heal.  I also have two pair in my gym bag. I hate having to break them in, so I have two pairs that are perfectly worn in, in case I misplace a pair.

Smash Packs and Bananas-  You know those days when you just haven’t had enough to eat? If I need a quick pre workout snack that isn’t gonna weigh me down, these work great! I also use them intra workout, if I am working out over an hour so I won’t bonk. I also use them post workout so I get some protein in (the smash packs have protein).

Knee Sleeves-  I really wish my knee sleeves didn’t stink so much, it’s the worst! But they provide my knees warmth and compression so sometimes I’ll suffer through their stench. I’ll wear them on days that we are doing a lot of squatting movements.  They also work great on rope climb days. I just slide them over my shins, and they protect from rope burn way better than long socks do.

Weightlifting shoes-  I don’t wear my weightlifting shoes all the time, but if we are gonna do strictly weightlifting or squats, I’ll use them. There are many benefits to wearing weightlifting shoes, that’s a whole other blog subject!

Weightlifting belt-  On heavy lifting days, I like to have my weightlifting belt. I try not to be reliant on it, but it does help me out on days we are going over 85%.

Water Bottle-  I think this one is pretty obvious haha, but staying hydrating is pretty key!

Some other items you might consider that I don’t have in my gym bag….  wrist wraps, long socks for rope climbs ( I use knee sleeves), straps for weightlifting, knee wraps ( different than knee sleeves) extra change of clothes, shaker bottle and protein powder for post workout gains, your workout journal  to log your workouts ( I use my phone),  pre workout for those extra tough workouts, sweat towel if you are prone to sweating a lot, deodorant on those smelly days, extra pair of socks, head phones, ibuprofen…   Like I said previously what is in my gym kit, may not be what is in yours….but it alway helps to be prepared. Then there are some days I forget my gym bag completely, and you know what? That’s life! Learning how to roll with the punches and being adaptable is also important as an athlete. Things aren’t always gonna go your way!  Let me know if I’m missing any crucial items in your gym kit! Thanks for reading and  hope this helps! Till next time campers!

xoxo

Jossy

February Updates

2018 IS STARTING STRONG AT PDXSTRENGTH!

 

Our Lurong living challenge is in full effect, and it’s been inspiring watching everyone work so hard on the challenge workouts, their nutrition goals and lifestyle changes. Keep it up strength tribe, four more weeks to go!

Our Naked Lady Clothing swap was once again a huge success! Everyone walked out with some new pieces to add to their wardrobe, plus we  donated tons of awesome clothes to the St. Johns Center of Opportunity clothing closet!

We are super excited for our latest long sleeve design to drop. We should be stocked next week! Perfect for layering on these cold winter days! You need one in your life!

We hope you have been enjoying the new artwork at the gym. We have been working hard on the entrance to the gym and we thank you for your patience while the artists were working. If you haven’t had a chance to check out our new murals… swing by and take a look!

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Schedule Changes
Yoga on Sundays will be at 9:30 am starting February 4th. This means that Open gym on Sundays will start at 10:30 am instead of 9:30 am. We had lots of requests for a later Yoga start time, so we hope to see you getting flexy on Sunday mornings.

Are you on Facebook?
Please make sure to join our private PDXstrength group! It’s a  supportive place that you can share events, whine about workouts, stay on top of gym updates, get tips from our coaches and fellow athletes and more.  Here is the group link: PDXstrength Barbell Brigade
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Need a Space to Party?
We are super excited to give members of PDXstrength an exclusive opportunity to rent the gym on weekends at a discounted rate. Our space will be available to rent for parties, workshops, events, art shows, etc on the weekends. Cost is only $25 per hour ( $50 an hour for non-members) and members don’t have to pay the $250 deposit!  If you ever need a space to throw a birthday party, wedding reception, teach a class,  hold an event, throw a rave etc. contact Jocelyn at jocelyn@pdxstrength.com to reserve the gym.
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Olympic Weightlifting
We have scheduled a Wednesdayevening course at 7:30 pm for the end of March!   Improve your power, speed, strength, and flexibility with Olympic-style weightlifting! If you just graduated from 101 or want to step up your weightlifting game, this series is by far the most popular at PDXstrength! You don’t have to be a member to participate, we welcome beginners and experienced weightlifters to join the fun. This 6 week course will cover the Olympic lifts, the snatch and the clean & jerk, as well as assistance exercises for Olympic Weightlifting. Cost is $70 for 6 classes. Sign up for weightlifting here:
Sign up HERE!
BREAK THROUGH FOR BEGINNERS
THIS WORKSHOP SERIES IS GEARED TOWARDS ATHLETES OF ALL AGES, SHAPES AND SIZES, NEW TO EXERCISE OR THAT HAVE TAKEN A BREAK FROM A REGULAR PHYSICAL EXERCISE ROUTINE. NUTRITION AND HEALTHY HABITS WILL BE A HUGE COMPONENT OF THIS WORKSHOP SERIES.
WORKSHOP INCLUDES: SIX ONE HOUR AND FIFTEEN MINUTE SESSIONS, WITH A 20-30 MIN NUTRITION TALK IN EACH CLASS, FOLLOWED BY A 45 MINUTE FITNESS CLASS. THESE CLASSES WILL TEACH YOU HOW TO PERFORM FUNDAMENTAL EXERCISES SAFELY, TO CREATE A STRONG FOUNDATION FOR YOUR FITNESS JOURNEY IN A FUN, SUPPORTIVE AND POSITIVE ATMOSPHERE. EACH CLASS IN OUR BREAKTHROUGH SERIES WILL COVER A CRUCIAL TOPIC ON NUTRITION, HEALTHY HABITS AND NUTRITION. THIS WORKSHOP ALSO INCLUDES WEEKLY WORKOUTS TO DO AT HOME OR IN THE GYM FOR 6 WEEKS, AS WELL AS WEEKLY NUTRITION, SLEEP AND LIFESTYLE CHALLENGES FOR 6 WEEKS. COST IS ONLY $219 FOR 6 WEEKS
BONUS: ATHLETES WILL HAVE FREE ACCESS TO OUR YOGA AND BOOTCAMP CLASSES WHILE TAKING THE BREAKTHROUGH COURSE. CLASSES WILL BE HELD SATURDAY MORNINGS AT 11 AM. FIRST CLASS IS FEBRUARY 3. FOR MORE INFORMATION AND TO SIGN UP CLICK BELOW!
SIGN UP HERE
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BRING A FRIEND FOR FREE
WEEKEND!
Hey Strength Tribe! The weekend of February  17/18 is bring a friend weekend! Bring a friend to any of our bootcamps, group strength and conditioning (If they already have experience) or yoga for free!
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SUNDAY POP UP BOOTCAMPS
AT 5PM!
Sunday Pop Up 5 pm bootcamps are a great way to wrap up your weekend on a positive note.  Our bootcamp classes are for all levels, so why not bring a friend? Join us this month on Sunday, February 11th, 18th, and 25th at 5 pm.
COMPETITOR PROGRAM
We are proud to offer competitor programming for athletes that are interested in maximizing their fitness at PDXstrength. If you want more than just an hour long class, if you are interested in fitness competitions, or want guidance to improve skills and strength necessary to be pushed to your full potential, our competitive program is your answer.
SIGN UP
PDX 101

If you want to get started at PDXstrength our  PDX101 foundation series are the way to go!   Don’t miss your chance to enroll before these series  fill up!  We have morning and evening sessions available. PDX101 is our foundation series that will meet you at your current fitness level and get you prepared for our Group Strength and Conditioning classes. Cost is $230 for 16  hours of intro classes, weekly emails from your coaches, and free access to open gym, kettle bell classes, yoga, run club,  and bootcamp classes for the duration of 101! 

Get started and sign up today with this link:  PDX 101 

Don’t wish a year from now, you started today! Need more convincing on why our 101 series is crucial to the start of your fitness journey? Check out this blog entry:  Why Should I take PDX101?

MEMBER OF THE MONTH
DAMON HICKOK
Congrats to Damon Hickok our February member of the month! Damon is one awesome guy and it’s guaranteed  a fun time when he is in class. He always has something funny to add to class, and gives his best in every class.  Damon has been an athlete his whole life, and has an extremely talented daughter and son that are dominating their high school sporting careers. He’s not only a good role model to his kids but also his students, showing up to class and putting in the work. Thanks Damon for being a radical addition to the PDXstrength tribe! Give Damon a big high five next time you see him in class.

Stay tuned for our upcoming Jerk and Clean Clinics and St. Paddy’s Day event

Our Snatch Clinic was such a big hit, we already have requests for more Olympic Weightlifting clinics! We will be holding  an upcoming clinic focusing on the jerk, and another one focusing on the clean.

We also be hosting another PDXstrength community event in March around St. Paddy’s day. Details coming soon.

Stay tuned for dates.

5 Best Practices for Staying Sane on Your Fitness Journey

5 Best Practices for Staying Sane on Your Fitness Journey
Going to the gym and training as athlete can be fun and awesome and rewarding… most of the time. Sometimes we hit PRs and learn new skills and feel generally like a bad ass (as you should!). But sometimes we struggle and fail and get frustrated and there is just no avoiding it, especially if you have been training for some time. So here are (from my experience) the 5 best practices to staying sane on your fitness journey:
  1. Be Patient
I get it. It’s hard not to want to be good at everything right away. Trust me, I am impatient to the MAX. But if there’s anything I have learned to be better at when it comes to going to the gym and lifting, it’s to BE PATIENT. Be patient with yourself, be patient with the process, be patient with the bar. Easier said than done though, right? Whenever I get frustrated about my progress (or lack thereof) I try to put things into perspective. Keeping a journal or a log of your workouts and PRs is a GREAT way to do this! Whenever I feel down about what’s happening (or what’s NOT happening) in my training, I like to look back to where I was a year ago, 5 years ago, or when I first started. Most of the time I am thoroughly impressed with myself and how far I’ve come. (Hello, pat on the back!) Plus it helps to relieve the pressure of needing to be the strongest, fastest, most Wolverine-like athlete around and helps me refocus on the things I CAN control and the attitude I have about training.
  1. Stop Comparing Yourself to Others
Yes, it’s sooooo easy to hop on to Instagram and scroll though all the incredible athletes and “fitspo” people on the interwebs and feel like a sad little potato compared to all of them. But guess what? Miss Suzy Fitness Model or whatever her name is probably spent a bajillion hours trying to get the right angle or the right lighting or the right duck face for that selfie (not to mention FILTER!) and as much as you probably think those posts are real, they’re not. They’re carefully crafted to make you feel a certain way so you will go out of your way to buy whatever protein or tea or diamond-studded water bottle they’re touting this month. Do yourself a favor: UNFOLLOW anyone who makes you feel like a sad potato. They do not deserve your likes! DO follow people who inspire you to be the best version of yourself. Same thing goes for in the gym, too! If there are people in the gym who you find you are comparing yourself to, recognize that everyone is at their own place in their fitness journey. Recognize that some people may have different strengths than you but that doesn’t discount all the things you are good at and all the things you are capable of. Stay in your own lane and you’ll save yourself the anxiety of wanting to be someone else.
  1. Let Go of the Guilt
Miss a workout? It’s okay! Eat an entire pint of ice cream? It’s okay! Didn’t PR your back squat this time around? It’s okay! Look, I know we want to be perfect all the time, every day, for the rest of time, ever. BUT THAT’S JUST NOT THE REALITY. We are imperfect beings and even though we all try to do the best we can, we will try and we will fail. The key is not sitting around and wallowing in self pity because we failed. The key is to get up, brush yourself off, and move the f*** forward! Being stuck in feelings of guilt only hinder us from making progress and learning from our mistakes. Do your best and if you fail, learn from it and move on.
  1. Have Fun!
I mean, why else would we do this?? And this doesn’t just apply to being in the gym. If you like hiking, do that! If you like swimming, do that! If you like Zumba, for God’s sake GO DO IT! (And invite me maybe, I’ve always wanted to try it.) Whatever you like doing and whatever gets your butt off the couch and moving around, do it. And have no shame doing it! Try new things. Work on the things in the gym that you enjoy the most (lifting, gymnastics, etc). Do whatever it is that lights your soul on fire and enjoy the heck out of it!
  1. Celebrate Your Wins
It’s easy to get bogged down in the grind sometimes so celebrating your wins is key to enjoying the process and staying motivated. Hit your goal of getting to the gym 3 times this week? Sweet! Celebrate with a new workout top or a nice fancy cup of coffee Sunday morning. Get your first pull up? Nice! Celebrate by going to that restaurant you’ve always wanted to try. PR your deadlift? HELL YEAH. Shamelessly post a video of that s*** on Instagram and take pride in what you have accomplished. Chances are it will inspire someone else to work hard to be a bad ass just like you.
I hope these tips help you to enjoy your progress and time at PDXstrength, see you in the gym!
-Coach Jen

Systems Check One Warmup Flow

Hey Strength Tribe!

 

We wanted to share one of our warmup flows that we call Systems Check One. We usually do this flow before Olympic Weightlifting workouts, but you can use it anytime you’d like to get your body moving and feeling great! Thanks for checking it out!

January Locker Room Low Down

Wow 2017 has been an amazing year at PDXstrength. It’s truly been an honor to be apart of your fitness journey and we are so excited for what is in store for 2018. Reflect on how far you have come this year, and be proud of your accomplishments no matter how big or small. When you get some extra time, write down a few goals that you’d like to work towards this year. A SMART goal is a goal that is specific, measurable, attainable, relevant and time based.  Pick one or two goals, and make a plan! Here is a great template to use: SMART GOAL SHEET  If you’d like more direction, accountability or help creating a game plan please don’t hesitate to contact me and we can grab a coffee or a drink and I’ll help you personally set up a plan to smash your 2018 goals! My email is jocelyn@pdxtrength.

Also big thanks to everyone that donated a toy for our toy drive! It was pretty cool to drop off 50 toys for kids in need. We hope you had a great holiday season and are ready to get back in the gym and start working on your 2018 goals.

Snatch Clinic

Do you wish you had more time than we can spend in class to work out your snatching kinks? On Sunday, January 28th, we’re offering you the opportunity to one and a half glorious hours working on your snatch confidence with Coach Jen Javier and fellow members of PDXstrength!We’ll break down your snatch into its component parts, drill the basics, and build it back up better, faster, and stronger! You’ll leave with improved technique, and a new appreciation for the complex beauty of the snatch. All of this can be yours for just $18.00

This mini snatch clinic will give you an opportunity to learn (or relearn) pointers that will help you throw up some serious weight with beautiful form. Sign up on mindbody. Space is limited to 12 participants.  Date: 1/28   Time: 9:30 am – 11 am  Cost $18  Sign up here: Snatch Clinic

 

Sunday Pop Up 5 pm bootcamps are a great way to wrap up your weekend on a positive note.  Our bootcamp classes are for all levels, so why not bring a friend? Join us this month on Sunday, January 7, 14 and 28th at 5 pm. Sign up for classes here:Sunday Bootcamp

 

Hey Strength Tribe! The weekend of January 6/7 is bring a friend weekend! Bring a friend to any of our bootcamps, group strength and conditioning (If they already have experience) or yoga for free! Tell them it’s a late Christmas present!

PDX 101 

If you want to get started at PDXstrength our  PDX101 foundation series are the way to go!   Don’t miss your chance to enroll before these series  fill up in January!  We have morning and evening sessions available. PDX101 is our foundation series that will meet you at your current fitness level and get you prepared for our Group Strength and Conditioning classes. Cost is $230 for 16  hours of intro classes, weekly emails from your coaches, and free access to open gym, kettle bell classes, yoga, run club,  and bootcamp classes for the duration of 101!

Get started and sign up today with this link:  PDX 101 

Don’t wish a year from now, you started today! Need more convincing on why our 101 series is crucial to the start of your fitness journey? Check out this blog entry:  Why Should I take PDX101?

 

Competitor Program

We are proud to offer competitor programming for athletes that are interested in maximizing their fitness at PDXstrength. If you want more than just an hour long class, if you are interested in fitness competitions, or want guidance to improve skills and strength necessary to be pushed to your full potential, our competitive program is your answer. Our PDXstrength athletes will have the option to upgrade their membership and have exclusive access to our thoughtfully designed  Competitor Program. The cost  is $25 per month. It’s important that all of our athletes at PDXstrength have the option for growth, and we want to give you the tools to take your fitness to the next level.

You can jump into competitor training at anytime. Cost is only $25 per month.  To sign up for our competitive programming please click this link,

 Competitive Programming

 

Break Through for Beginners

This workshop series is  geared towards  athletes of all ages, shapes and sizes, new to exercise or that have taken a  break from a regular physical exercise routine. Nutrition and healthy habits will be a huge component of this workshop series.

Workshop includes:

Six  one hour and fifteen minute sessions, with a 20-30 min nutrition talk in each class, followed by a 45 minute fitness class.  These classes will teach you how to perform fundamental exercises safely, to create a strong foundation for your fitness journey in a fun, supportive and positive atmosphere. Each class in our breakthrough series will cover a crucial topic on nutrition, healthy habits and nutrition.  This workshop also includes weekly workouts to do at home or in the gym for 6 weeks, as well as weekly nutrition, sleep and lifestyle challenges for 6 weeks.

Cost is  only $219 for 6 weeks

Bonus: Athletes will have free access to our Yoga and Bootcamp classes while taking the Breakthrough Course.  Classes will be held Saturday mornings at 11 am. First class is February 3. For more information and to sign  up please click here: Breakthrough

2018 Lurong Living Challenge

Ok Strength Tribe! We are doing the 2018 Lurong Living Resolution Challenge! The challenge starts January 15 and ends February 18. We will do the workouts on Thursdays but you can do them anytime of the week if that does not work with your schedule. We have done this challenge for the past 3 years and our members have had great success!

If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. We will be forming a team to work together and even compete against boxes across the country. It combines nutrition and weekly WODs. Everyone can contribute, so we want everyone to make the commitment now. Whether your goal is to lose weight and look amazing in your swimsuit, or you are looking for serious performance gains, this Challenge is for you.

It comes with weekly meal plans, recipe books, and tons of online support. Bottom line, we want everyone to get involved and do it together. You can compete for the team and as an individual at the same time, so there is something for everyone. It will be an experience you won’t forget!

Sign up here!

 

Who wants to go shopping at the Nike Employee Store?
We have Nike Passes to the Employee Store 1/13-1/21. If you want a pass for 50% off nike products, please EMAIL me at: jocelyn@pdxstrength.com and I’ll put you on the list! Just need names by 1/11

 

January Naked Lady Brunch

Start collecting your unwanted clothes, shoes and accessories for our annual PDXstrength Naked Lady Brunch! ( Guys are totally welcome!) We are planning on having the brunch and clothes swap Sunday, January 28th at noon. We will donate leftover clothing to charity! Feel free to bring food or drink to share, but don’t feel any pressure!

 

Congrats to Evan Simmons our January member of the month!

Evan is always  supportive and positive in class and has made some truly amazing progress at PDXstrength!  Evan is always laughing and smiling in class and works hard no matter what the workout is.  He’s one of the friendliest guys I’ve ever met, and we are truly lucky to have such a radical dude at the gym! Evan is expecting a son this month as well! We can’t wait to meet him!

 

 

 

 

Body Image

Our guest post tonight comes from our Weightlifting and Group Strength & Conditioning coach Jen Javier.

I’ve been thinking a lot about body image lately and after years (read: pretty much all my life) of torture and loathing and shame and self hatred I have finally, seriously, legitimately arrived at peace with my body. But this doesn’t mean that I don’t pursue body transformation, it just means that, for once, I’m doing it for the right reason: because I love my body, not because I hate it!
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I track my macros because it’s fun for me and to make sure I’m maintaining my muscle mass and to keep my energy up. I eat salads because I want to and not because I have to. I eat pizza and candy and pork rinds and low fat multigrain English muffins because I enjoy them and they make me happy. I work out and lift and (sometimes) run because it’s fun for me and I enjoy seeing what my body can do. I do snatches and clean & jerks because they are magic to me and I squat to be strong and I do bicep curls for the burn and I do booty exercises because YES I want my butt to be bigger!
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I put makeup on my face because it’s a fun new skill I’m learning and it’s become my morning meditation but I feel just as gorgeous without it. I wear booty shorts and crop tops to the gym because I love my thick thighs and I don’t care if anyone sees my #powerbelly.
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It’s okay to be exactly who you are but still strive to be better but do it because you love yourself and I promise you the results will be so much sweeter!
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So for you bad ass babes (and dudes) out there who are still struggling with this stuff, be patient. Do the work. On yourself. It’s a long, windy road. Some days will feel amazing and some will feel just terrible. But revel in how glorious and magnificent and amazing you are because you ARE. You are worthy and you deserve to love and care for yourself and you TOTALLY deserve to feel like a babe!
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TL;DR- I do what I want because it makes me feel like a babe and you should too.

For more inspiration and empowerment you can find Jen on Instagram @ladylifterlife

To contact Jen about coaching and personal training: jenniferijavier@gmail.com

Holiday Hours

We will still be collecting toys for our toy drive until Friday, December 15th. Please feel free to bring an unwrapped toy to donate under our PDXstrength holiday tree!

Thanks to everyone that attended our 5th annual holiday pub crawl! As usual there was tons of laughs, great food, amazing company, jello shots, ping pong, karaoke and even more fun hahaha! Our crew makes my heart smile so much!

Holiday Hours:

Sunday Christmas eve 12/24  Open gym 9:30 am – 12:30 pm,   No Yoga

Monday Christmas day 12/25 Gym will be closed

Sunday New Years Eve 12/31  Open gym 9:30 am- 12:30 pm,  No Yoga

Monday New Years Day 1/1   8:30 am Bootcamp and 9:30 am Group Strength & Conditioning

 

 

December Updates

Thanks to everyone that came to celebrate Thanksgiving with us! We are so grateful to everyone that took the time out of their holiday to get in a sweat session before their big turkey feast. We are incredibly lucky to have such an amazing community at PDXstrength and we are extremely thankful to be able to celebrate our health and fitness with such an awesome crew! We hope you continue to make the time to train hard this holiday season. With the stress of the holidays, nothing beats a good workout with your fitness family!

PDXstrength Toy Drive and 5th Annual Santa Pub Crawl

Join us Friday December 8th at 6:30 pm ( right after class at 5:30 pm) for our 5th Annual Santa Hike. Bring an unwrapped toy and dress up in your crazy holiday attire! We will take downtown St. Johns by storm and share some laughs at our annual bar crawl! Remember strength tribe, no fireball shots or rollerblading! hahaha

Holiday Hours at PDXstrength

We will be closed Monday, December 25

We will offer two classes on Monday, January 1, New Years Day.

8:30 am Bootcamp and 9:30 am Group Strength and Conditioning

December Track Days

Track Days this month are Saturday, December 9, Saturday, December 16, and Saturday, December 30. Meet us at the Roosevelt High School Track at 10 am for some fun speed work, drills and sprints with the very special coach, Ken Hess! Nothing beats sprints when it comes to efficiency and fat blasting! If the weather is absolutely noncooperative, please check our Facebook, Instagram or Twitter posts for updates on schedule changes. Want more convincing on the benefits of sprint training? This article sums it up quite nicely and if it doesn’t get your off the couch on the track, I don’t know what else will! Eight Reasons Everyone Should do Sprints

Sunday Pop Up 5 pm Bootcamps

Sunday Pop Up 5 pm bootcamps are a great way to wrap up your weekend on a positive note. This month’s theme will be focused on preparing and practicing what it takes to pass the fireman physical agilities test. Don’t worry, you don’t have to be a candidate firefighter to participate! We all could improve our physical capabilities to be able to tackle whatever life throws our way! Plus it is always fun to mix things up and take on new challenges! Our bootcamp classes are for all levels! We all could Join us this month on Sunday, December 3 and Sunday, December 17 at 5 pm, and blow some of that holiday stress off!

Olympic Weightlifting

Our next Weightlifting series will be offered the first week of January. Improve your power, speed, strength, and flexibility with Olympic-style weightlifting! If you just graduated from 101 or want to step up your weightlifting game, this series is by far the most popular at PDXstrength! You don’t have to be a member to participate, we welcome beginners and experienced weightlifters to join the fun. This 6 week course will cover the Olympic lifts, the snatch and the clean & jerk, as well as assistance exercises for Olympic Weightlifting. Cost is $70 for 6 classes. Classes are held on Wednesday evenings at 7:30 pm. Sign up for weightlifting here:
Olympic Weightlifting

PDX 101

If you want to get started at PDXstrength our PDX101 foundation series are the way to go! Don’t miss your chance to enroll before these series fill up in January! We have morning and evening sessions available. PDX101 is our foundation series that will meet you at your current fitness level and get you prepared for our Group Strength and Conditioning classes. Cost is $230 for 16 hours of intro classes, weekly emails from your coaches, and free access to open gym, kettle bell classes, yoga, run club, and bootcamp classes for the duration of 101!

Get started and sign up today with this link: PDX 101

 

Competitor Program

We are proud to offer competitor programming for athletes that are interested in maximizing their fitness at PDXstrength. If you want more than just an hour long class, if you are interested in fitness competitions, or want guidance to improve skills and strength necessary to be pushed to your full potential, our competitive program is your answer. Our PDXstrength athletes will have the option to upgrade their membership and have exclusive access to our thoughtfully designed Competitor Program. The cost is $25 per month. It’s important that all of our athletes at PDXstrength have the option for growth, and we want to give you the tools to take your fitness to the next level.

You can jump into competitor training at anytime. Cost is only $25 per month. To sign up for our competitive programming please click this link,  Competitive Programming

2018 Lurong Living Challenge

Ok Strength Tribe! We are doing the 2018 Lurong Living Resolution Challenge! The challenge starts January 15 and ends February 18. We will do the workouts on Thursdays but you can do them anytime of the week if that does not work with your schedule. We have done this challenge for the past 3 years and our members have had great success!

If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. We will be forming a team to work together and even compete against boxes across the country. It combines nutrition and weekly WODs. Everyone can contribute, so we want everyone to make the commitment now. Whether your goal is to lose weight and look amazing in your swimsuit, or you are looking for serious performance gains, this Challenge is for you.

It comes with weekly meal plans, recipe books, and tons of online support. Bottom line, we want everyone to get involved and do it together. You can compete for the team and as an individual at the same time, so there is something for everyone. It will be an experience you won’t forget  Sign up here!

Congrats to our PDXstrength December Member of the Month Abby Williams!

Congrats to Abby Williams our December member of the month! Abby is a hardworking, cheerful and a talented athlete. She has been putting in extra work with our weightlifting coach Jen, and it sure is paying off. It’s been so inspiring to see how strong Abby has become over the year! Give Abby a big high five next time you see her in class, and if you every need a tattoo, well don’t look any further!

January Naked Lady Brunch

Start collecting your unwanted clothes, shoes and accessories for our annual PDXstrength Naked Lady Brunch! ( Guys are totally welcome!) We are planning on having the brunch in January. We will donate leftover clothing to charity! Date to be announced.

Are you on Facebook?

Please make sure to join our private PDXstrength group! It’s a supportive place that you can share events, whine about workouts, stay on top of gym updates, get tips from our coaches and fellow athletes and more. Here is the group link: PDXstrength Barbell Brigade

Thanksgiving Holiday Hours

Don’t let your fitness slip this Thanksgiving holiday! We got your covered! Bring your friends and family that are visiting for some fun!

Thanksgiving Day 8:30 am Bootcamp, 9:30 am GS&C
Black Friday 9:30 am GS&C, noon GS&C
Saturday 11/25 8:30 am Bootcamp, 10 am GS&C
Sunday 11/26 8:30 am Yoga, 5:00 pm Bootcamp

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